A healthy diet consists of food and beverages that provide the nutrients you need for good health. It also includes an overall pattern of eating that helps you stay at a healthy weight and reduce your risk for non-communicable diseases (NCDs). Good nutrition can help you feel your best by protecting against malnutrition, and it can improve cognitive function and reduce the risk of some cancers.
A diet that is low in salt, sugar and saturated and industrially-produced trans fats helps protect against heart disease and stroke. A healthy diet also includes a variety of foods and beverages that are high in fibre, calcium and protein.
Eating healthy doesn’t have to be expensive. Try buying frozen or canned fruits and vegetables in place of fresh ones – they are just as nutritious and cost much less. Choose lean meat, fish, poultry and eggs for your protein and eat plenty of beans, lentils and soy products for your plant-based proteins. When it comes to dairy, opt for low-fat or skim milk and yoghurts and limit full-fat cheese and cream.
It’s recommended that you eat at least 5 portions of a wide variety of fruit and vegetables each day. This can be done by choosing whole or minimally processed fruit and vegetables, and by incorporating fruit and vegetable juices and dried or canned fruits into your daily meals and snacks.
Fruits and vegetables provide a range of vitamins, minerals and other nutrients and can protect against some chronic diseases. They should be eaten in a variety of ways, both raw and cooked. Cooking veggies can increase their nutrient content and make them more filling. For example, add broccoli to your soup or stir fry or roast vegetables with some olive oil and spices.
Try adding some new fruits and vegetables to your meals each week – it can be easier than you think! And if you are not used to eating lots of veggies, aim for just 1 portion each day and build up from there.
Generally, you should aim to get most of your kilojoules from whole, unprocessed foods like fruits and vegetables, breads and pasta, fish and chicken, nuts, seeds and oils made from olive, canola and vegetable. Eat moderate amounts of protein and low-fat or non-fat dairy, and avoid added sugars and salt.
You can still enjoy some of your favourite meals and snacks, but try making them lower in calories or fat by replacing fried foods with grilled or baked options. If you eat out, look for restaurants that offer lower calorie menu options. And when it comes to drinks, opt for water or unsweetened sparkling water and avoid sugary sodas and juices. It’s also helpful to use smaller serving sizes when eating out. This can help you stay within your kilojoule allowance and prevent overeating.
